Shiver me timbers! 6 hearties joined the old salt and swashbuckler, Frehley’s Comet, for a trip on the Centurion Pirate Ship. Frehley’s assured 6 sons of biscuit eaters that he would give no quarter during today’s workout. Talk of mutiny was quickly suppressed as Frehley’s prepared the crew to batton down the hatches and move forward.
Mosey was called for and bounty promised upon completion of the mornings events. Onward, to the bilge.
COP
Bunch of exercises that Frehley’s free-wheeled
Start at the bilge and do 10x called exercise. Run up a half level. 10x called exercise. Back down and do exercises again. Did this a few times. Heavy on the Merkins.
Mary
Orlop to Poop Deck Set
Start at Orlop. Run to the dungbie. Do some exercises. Run back. Repeat this a few times with different exercises. Stairs were taken to the poop deck each time.
Mary
Start at entrance to the deck at bilge level. Run to the dungbie. Wall sits. Do this a few times. Run back to the launch.
No hornswagglers today, the 6 hearties got it done.
COT
Moleskin
Frehley’s called one of his sets the Pirate Ship. Actually, he asked what that amusement park ride that swings back and forth was called. The pax provided the answer, and, a theme for a backblast that was not going to get written. Weather was nasty at 37 with a 10mph NW wind that made it feel like 30. Enough rain to make it uncomfortable. T-claps to the men who posted this morning. Much easier to stay in the nice, warm confines of your fartsack.
If you have any interest in deciphering the Pirate talk included in this backblast, click HERE
Announcements
Please continue to pray for Jennings Palmer as he battles leukemia. He is in Nashville with Bout Time, getting treatment.
Warmorama:
50 X SSH
25 X IW
Plank X 25 sec
25 X Plank Jack Maintain plank while listening to Centerfold tell his story of standing in line at Disney talking to a Navy dude who told him about the term of endearment for an Aviation Ordnanceman, “BB Stacker”(hint: most AO’s in the Navy work with bombs), (I did not, however).
Upward Dog X 10 count
Downward DogX 10 count
Calf stretch X 10 Count each leg
Leg Stretch X 10 count each leg
Jimmy Doogans L, R, C
Windmill X 10
Moroccan Nightclubs X 10
Thang:
Do each Circuit until all reps completed before moving to next circuit
Reps = 25, 20, 15
Circuit 1
Curls
Block Swings
Low Slow Squats w/Block
Circuit 2
Rows
Shoulder Press
Lunge w/block 1=1
Circuit 3
Tricep Extensions
Thrusters
Staggered Merkins (these suck after Thrusters but we made it through)
Cooldown
25 X SSH
25 X IW
Plank X 25 sec
25 X Plank Jack
Upward Dog X 10 count
Downward DogX 10 count
Calf stretch X 10 Count each leg
Leg Stretch X 10 count each leg
Jimmy Doogan LCR
Set Block on end and on your 6
Done!
I have not posted at Diesel in quite a while. I normally reserve Fridays as a rest day or a makeup day for when I want to wear makeup, I want to fartsack, I miss one of my normal posts during the week. Today was no different. Really could have used the rest but I am glad I was able to get out and get moving this morning. As far as my “typical” workout these days, this really isn’t mine and there are PAX that post here that I normally don’t get to interact with on a regular basis. Not because I’m a faster/longer runner but bc we individually choose to have different fitness goals for ourselves. Thankfully there are workouts such as Diesel where the 2nd F is incorporated into the 1st F and we can build those brotherly bonds. Got to see Brutus today which is basically the equivalent of seeing a unicorn these days. Also got to see Popeye, Turnbuckle, Centerfold and Sledge-O-Matic who I don’t normally post with on a daily basis. Oh! And Chastain was there too…
Was not expecting a large crowd and by Waxhaw standards, it really was not a large crowd, although we did have as many as the other two three Friday workouts which means a lot of the Waxhaw PAX chose the warm and hopefully dry fartsack rather than a cold and rainy asphalt jungle.
Thanks to the PAX that posted with me this morning. Always a pleasure leading any of you and most of all, will be a privilege to be led when it’s your turn at the wheel.
announcement: See Posse’s Arsenal BB from 1/7/2021. That will cover just about all you will ever need to know about F3 Waxhaw or F3 in general.
YHC took us out with a prayer
Sometimes it’s hard to believe just how much the little ‘ole Waxhaw Region continues to grow. We are just one week into January and we have already soft-launched 3 new AO’s with “Clean Slate” on Saturdays, “Cowbell” on Wednesdays, and now “Last Call” on Fridays. These are in addition to the current (3) workouts on Saturdays and Wednesday and (4) on Friday (if we include Cerberus). What’s the reason for the new Friday AO? To meet the Demand and to Grow!
As we started creeping up to 20-30 guys every Friday at Impromptu/Swarm, the Pax decided to add another workout at Marvin Ridge HS to shift some of the numbers. Today would be the start with our fearless Site Q’s, One Star and Noonan. Thanks to Noonan for accepting (after some coaxing) the challenge to lead his first site after being a regular for some time now. One Star, on the other hand…he just keeps leading and encouraging the Marvin Pax. Keep it up, brother!
6 Pax showed up for the soft-launch, which was promised to be under some cover from the expected nasty weather. Time to dust off and update the old Whiteboard of Pain, make sure the Tabata Pro app was functioning and synced to the playlist (aka avoid human error), and put in some work. Here is what we did:
The Thang:
Quick warmup from the covered picnic tables to the middle school alcove for some SSH, IW, Low Slow Squats, Plank Jacks, and Mountain Climbers. Mosey to another (somewhat) covered area for People’s Chair, Air Presses, Donkey Kicks…mosey back to the picnic tables for a Tabata-style workout. 8 exercises for :30 seconds with a :10 recovery in between each exercise. Once the 8 exercise cycle is complete, we run a distance to get in some miles. The exercises:
Run to a location for various exercises before returning to the benches. Rinse & Repeat 4 times, while getting in 2+ miles of running as well. Done!
Moleskin:
Great work by the Pax who showed today.
Bottlecap continues to lead by example by showing up to support new AO’s, VQ’s, milestone Q’s, etc. Just some of the reasons why he is our Nantan.
Fiji has become such a consistent leader among his peers, and has made tremendous gains over the past couple of years. Lifting you and your close friends up in prayer right now, brother.
Noonan is a regular who works hard every time he posts, and is now leading a site. Thanks for stepping up, brother.
Deep Dish has transformed his health and fitness level, and has become a trusted leader among the Pax. Hard to believe you’ve only been with us a year, brother.
Smuggler is relatively new to the Pax, but seems to fit right in, enjoys the workouts and the fellowship. Keep showing up, brother, and I look forward to getting to know you more.
We missed our co-site Q, One Star, today as he is dealing with a mild case of COVID. Prayers for an easy and quick recovery, brother. We need you out there next Friday for the official Launch of Last Call.
It was a privilege to lead the first Last Call workout, but also a blessing to be out there. It was a challenging few months for YHC, as most of you know, and it made it difficult to post. Adjusting to a growing family and a new life dynamic was not easy. Today marked YHC’s 3rd post this week, which is both sad and encouraging at the same time. Sad because I’m not in the shape I once was, and the expectation used to be 5-6 posts/week. Encouraging because I’m feeling better after posting more often lately and I get to be around great men, compete again, and lead.
Whether we like it or not, there comes a time when we need to re-evaluate our priorities, focus on the most important things in our lives (family), and re-create ourselves. For YHC, it meant re-establishing what F3 means to me, the types of workouts I need to get out of my comfort zone (Rucking, Kettle Bells), and what I can do as a leader in this season without leading a Region, a Site, or even a workout. You learn to appreciate things more when you don’t have them for a while, and I know God is working on me in this season.
As Shop Dog told me, “You need to be a participant right now to focus on the family”. No truer words have been spoken, and though it was hard to embrace this initially (“ego check”) it allowed me to take my foot off the gas and focus on leading my family, and working hard to build a legacy through the school. F3 will always be a part of my life in one way or another, and I’m excited about how I can help lead and encourage others, while also accepting the same in return. Let’s keep working hard, growing, and challenging each other to be better men, husbands, fathers, brothers, and the leaders God created us to be. We are all here for a bigger purpose, and we need to live that out in our families and community now more than ever.
Announcements:
“And we know that in All things God works for the good of those who love him, who are called according to his purpose” – Romans 8:28
And for my 61st Q, I yet again forgot I signed up but that’s ok. I’ve been sharpening my skill set for this very moment. Or in this case, I can search in my phone for the last time my boys and I Q’d Clyent Dinner in the past! Little rinse and repeat with a few changes to our dinner menu? Yup…
Pull up to a few PAX in the lot but only one other dude with a kid there but holy sheet Tupperware was there!! Welcome back dude. Lot begins to fill up with more and more cars. Maybe our menu has gone viral? Or maybe the challenge of working out with your 2.0s had an impact?
6ft DiCCS given. Let’s goooooo…..
THE THANG
Mosey towards the middle school and circle up in front. Time to warm up and stretch these frames of ours:
• 20 x SSH
• 10 x Moroccan Night Club
• 10 x Imperial Walker
• Jimmy Dugan
• Calf Stretch
• Can Opener Stretch
Partner up, sizes don’t matter. First course is Mac & Cheese with a hot lap in between. Look at the first word of each exercise, it’s spells it. Nailed it!:
• Merkins
• Abcs with feet
• Carolina Dry Docks &
• Crawl Bear
• Hurpees (Hand Release Merkins)
• E2K (Elbow to Knee)
• E2K flip flop
• Squats
• Eleven Burpees – TOGETHER!!
Mosey to Picnic Tables. Gladiator course for the kids across the picnic tables while the dads complete:
• 50 x Dips, run to Alcove, 20 x Donkey Kicks, run back to rinse and repeat.
Mosey to long sidewalk and we have arrived at Rudy’s Poo palace. Abs at every light due to too much pizza. Everyone takes a turning calling one out and counting! 10 or 20 each…Rinse & Repeat.
Time for a fire drill…. everyone circle up in the grass. High knees and take takes turns yelling “FIRE!!”. Once yelled everyone drops down and rolls to the right, does a merkin, rolls to the left, another merkin and back up for high knees. Audible due to wet grass so we did a gang of burpees instead.
Back to the sidewalk for more abs at every light en route to to COT. We covered about every ab exercise that exists. Complete. That’s time…
MOLESKIN
First and foremost welcome back Catnip! Great to see you with your 3 daughters that did great today. Welcome Sour Patch, Enchilada and Pepperoni to our group. Honestly that’s what it’s all about. Having some fun with dad while actually getting a good workout in. Some dads are out there just to have fun, some are out to get their kids uncomfortable and some are there for both. Regardless of the reason our kids are getting better posting alongside us!
I mentioned in my social post about the “connective tissue” that keeps us coming back and for most of us it’s adding in the 2nd and 3rd F. Due to this Covid world that’s a bit more difficult these days but night’s like tonight fill my cup beyond almost anything else. 31 pax is just a blessing to be a part of with that many kiddos. I’m more thankful for this F3 group than I’m able to show but it’s what keeps me so active in everything I do with our group.
When you first get to F3 you are so in your head trying to feel out what the group is about and trying to grasp just how out of shape you have gotten. That was me at least in the beginning but you slowly begin to wonder “who is making all this happen?”. Like how/why are people volunteering to lead? Then you are eventually asked to knockout your VQ and with butterflies in your gut you realize the high expectations that come with taking on that role for 45-60mins. I don’t get the nerves like a use to but I still put the same amount of time in an attempt at “fun” as I did in the beginning.
I’m 2.5 years in and still looking for ways to contribute because the impact this brotherhood has had on my life is immeasurable. When I first started I think we had maybe just 1 workout a day Monday – Saturday, except Thursdays with Floater and Pursuit. Now we have 3 x Mondays, 4 x Tuesdays, 4 x Wednesdays, 4 x Thursdays, 4 x Fridays, 4 x Saturdays and 1 x Sunday. Now add in MASH 6 x days a week. That’s freaking 30 workouts vs 7 when I started. Just amazing.
While sometimes a board member might see a day to add a workout it’s usually just a pax stepping up to lead. They don’t ask for permission per se but will run the idea by a few pax to get buy in. Then it just happens. It’s that simple. Do you have any ideas for F3 Waxhaw? Doesn’t have to be workout related. How will leave your impact? Create a lasting legacy? How will you help others around you that need it?
Cheers brothers and kids! Thanks for allowing me to lead and thank you to Chastain for taking us out.
ANNOUNCEMENTS
See BBs from today for more info.
8 Pax (or 16% of my graduating class [or 100% of the honor grads]) came out to see what a full 13-year alum of the finest institution in northern Lancaster County could produce on his home turf. While 2nd grade was the toughest 3 years of my matriculation, I was eager to show what I had learned.
The first test was literacy. I put out the word on all channels last night that a headlamp would be required this morning. Everyone passed except Atlas. Playing the loophole that he HAD one, but it wasn’t charged, left me dim. I had a spare for my fellow Sandlapper-educated student.
More questions from my DiCCS:
Who has a cell phone? Fredo answers “In my car.” Sorry, I was looking for “On my body.” That’s OK, here’s your consolation prize.
Who has both the knowledge & desire to save another man’s life using CPR? Now Fredo comes roaring back with that hand flying high!
No question from the Pax as to why one leg of my gray sweatpants had tons of brown stains. I don’t know how to interpret that. Male Pattern Blindness? Don’t ask questions you don’t really want to know the answer to? Y’all have been around Paper Jam, Rudy, & Transporter too much?
The Warmup
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The Thang
Run to the end of the parking lot to get a head of steam to start jumping over the walls up front. I can’t tell if Atlas is happy or not as he reminisces that he would do this with Pebbles back in the day. Further back in my day, we would call this Elementary School “woods”, because it didn’t exist.
This would be the only time Fuse comes in last for the morning. Front of the class for the rest of the time.
Mosey around the corner to the bus lot. Proving that Warriors have an extra appendage somewhere, we see numbers posted 1 – 12. That tells us how many Mike Tysons to do, run to the end & back. Then move to the next number.
Cross the bus lot safely as a group & mosey to the edge of the abyss. Quick callout that we are about to go down a series of steep hills in the dark. We’re heading to the practice field (or as I used to call it, the VIP section of the stadium gravel parking).
There are 8 tires of various sizes lined up along one side of the field. Most have little to no muddy water in them because I have flipped as much of it as will come out; hence the stains on my pants.
Flip it 5 times, then run to the end of the field & back. Repeat until you & tire are on the other side. Pick a lighter, smaller tire & you can flip easier, but you’ll have more runs; a heavier tire is harder, but you run less. Kirby is in his element here. Talks about how he & his coworkers do this for fun. Periscope had unique form on his flip – reach inside the tire & pull. Soft Pretzel excelling on this as well. Roll it back to where you found it when finished.
Mosey to the fully opened gate leading into the stadium; in my day we called it the stadium, too. #Timeless
We ran the bleachers with Gas Pumpers at the top. Take that Weddington! #ABetterWarrior
We passed by the concession stand where I rarely got anything for fear of messing up my uni.
The far left section is where the coolest of the cool sat – the band!
Head on down to the track. Yep, pitch black with no cameras & no fence to hop. Good thing Damascus doesn’t read BB’s anymore.
4 corners with Rosalita, Heels to Heaven, Dolly’s & Flutters.
Lot of memories here: homecoming court riding down in convertibles while the band has to play “Think of Laura” on a loop for 20 minutes; trying to pole vault in the end zone while not clearing a single height so Santini & I end up just wrasslin’ on the mats; running loops on crushed sand (at the time) trying to process my Mom’s terminal cancer diagnosis & death.
Back up the bleachers to get to the (now) HS parking lot. Pick a partner of opposite ability. I’ve had my eye on SP for quite a while now.
Start at one end of the parking lot. P1 runs to the other end & back. P2 does 1 burpee in the parking space, then bear crawls to the next space for another burpee. Repeat until P1 returns. Good times. SP always made sure to get 1 more burpee in before we swapped. #HIM #MABA
Head back along the back road (that didn’t exist) behind the middle school (that was my high school). Under the overhang we paused for a Mountain Climber Medley:
10 MC
10 Dying Cockroach
10 MC
10 Box Cutters
10 MC
Back on the road again. Pause once more for Plank Jacks. Were it not for Fuse calling for Pax to get out of the road because a car was coming, most of us would likely be dead (or injured [or relieved to catch a quick breather]). #No10Counts
Since the car killed our vibe without killing us, I decided to just mosey on to COT.
Still 2 minutes left? Perfect…
“Y’all ever hear of an exercise named ‘The Motivator’?”
Slack-jawed stares (like me watching the Clemson – Ohio State game last week) 🐯
“Learned it doing a virtual workout with either Princeton or Omaha. It seems to be popular in those parts.”
I know I take too long to describe something new, so I just gave the basic descriptions & said to follow along. This is the only exercise I’ve seen that’s not done in cadence or civilian count, but in UNISON. You wouldn’t know it from this bunch, though. Pretty easy to see who graduated valedictorian in his class today.
Das Boot & I have made a vow not to describe The Motivator in print, but to just have it in our weinkie (he got my hint to use the virtual workouts as extra counts for his Passport win [you didn’t think it was odd that he had more posts than we have AO’s?]). I think it went over well because I saw a couple Pax tap out; not out of boredom but because their calves seized up.
When it was over (to the second), Kirbs called me Jane Fonda. Again, don’t know how to take that.
Moleskine
My wish for you is to have an opportunity to share something precious to you with those you love.
Announcements
Updated 1-22-2021
For those wanting to join at different kpoints along the rout, Here are your most ideal options in order of convenience:
Disclaimer: This is not an official event and is not sanctioned by F3 or FiA. There will be no road closures, medical professionals, safety personnel or public safety officials. Event organizers will not be held liable for any accidents, injuries, illnesses, deaths or medical emergencies experienced during or after Waxtravaganza. Your participation in this event is at your own risk.
When a PreBlast leads off with a disclaimer you know you have something exceptionally #CSAUP on your hands.
What: The F3 10 year anniversary has been postponed indefinitely due to COVID 19. With everyone bumbed about this fact Tuck and YHC have come up with a “little” #CSAUP of our own to unofficially celebrate those 10 years. We will be launching at 7:30 AM (7:00 AM for Ruckers) on Saturday, February 6th. This will be a really loooong bootcamp conceptually and a visit to a small subset of the many AO’s in the Waxhaw region. A lot of running (~11 Miles) broken up into several segments with ~10-15 minute bootcamps at each AO (and a couple of prospective new AO’s) that are along the route. Tuck and his Garmin App prowess has developed a course that will take us meandering through the heart of Waxhaw, through the mean streets of Millbridge and onto the Carolina Thread Trail. Due to the course length there will be many that would shy away from this idiocy but have no fear because we have a solution for you. There will be several jumping on/off points along the route where you can enter and exit the “fun” at your leisure, however, the fun really starts after the course is completed as that is when the 2nd F happens. When we complete the course there just happens to be a tap room (Waxhaw Taphouse) where you can enjoy a tasty beverage (or 3) of your choice to celebrate the completion of this stupidity (and the end of Dryuary for some). The Waxhaw Taphouse has graciously agreed to open an hour earlier than their normal time to accommodate our event so let’s make it more than worth their while!
Why? For the love of doing stupid & fun things that may or may not grab positive attention for F3 Waxhaw.
Who? Open to members of F3, FiA, family and friends. Please do not advertise/share on social media of any type. (Not very 2.0 friendly so probably should leave the kiddos at home for this one)
When? Saturday, February 6th at 7:30 AM. This event will go Rain or Shine/Heat or Cold. (Adjustments to the Thread Trail route will be made if it rains for safety)
Where? We will launch and end at THE Floater/Waxhaw United Methodist Church, however, you may enter and exit at any point along the route.
How? With all your heart and “sole” (See what I did there?)
Welcome to the long-awaited Waxhaw World Tour 2021 PreBlast. Before we get into it, a little housekeeping…
Course:
Aid Stations:
Schedule of Events:
| Location | Start Time | End Time | Duration | Distance | Activity | Comments |
| Waxhaw UMC/THE Floater 200 McDonald St, Waxhaw, NC 28173 | 7:00 | 7:30 | :30 | 0.0 | Arrival & Fellowship/Rucking Launch | Park in Gravel Lot across from Church or anywhere downtown you can find a spot along the street. |
| Waxhaw UMC/Floater | 7:30 | 7:33 | :03 | 0.0 | DiCCS | Disclaimer, CPR?, Cellphone?, Safety |
| Waxhaw-Marvin Rd. | 7:33 | 7:45 | :12 | 1.2 | Warm-up Mosey | |
| Grace Presbyterian Church/Prickle & Goo(new) 5017 Waxhaw-Marvin Rd, Waxhaw, NC 28173 | 7:45 | 7:55 | :10 | 0.0 | Stretching and Flexibility | Led by Paper Jam |
| Transition via Pursuit to MB Pool | 7:55 | 8:15 | :20 | 1.9 | Mosey | |
| MB Pool 1401 Millbridge Pkwy, Waxhaw, NC 28173 | 8:15 | 8:20 | :05 | 0.0 | Pick-Up the Six/Mary | Park at Millbridge Pool/Clubhouse and join the fun from there |
| Morning Woods Part I (Out) | 8:20 | 8:35 | :15 | 1.5 | Trail Run | If it rains less than two days before event, run through MB/WC to Blackhawk |
| Blackhawk Bootcamp 1026 Crawford Dr, Lancaster, SC 29720 | 8:35 | 8:50 | :15 | 0.0 | Bootcamp | Park at Walnut Creek Pool/Clubhouse and join the fun from there |
| Morning Woods Part II (In) | 8:50 | 9:07 | :17 | 1.7 | Trail Run | If it rains less than two days before event, run through WC/MB to Commitment |
| Commitment/H.C. Nesbit Park 1304 H C Nesbit Park Rd, Waxhaw, NC 28173 | 9:07 | 9:25 | :18 | 0.0 | Bootcamp/Fuel & Hydrate | Park at H. C. Nesbit Park Restroom/Equipment Bldg and join the fun from there |
| Transition to 701 Main Parking Lot | 9:25 | 9:55 | :30 | 2.8 | Long Mosey | |
| 701 Main | 9:55 | 10:00 | :05 | 0.0 | Pick-Up the Six/Mary | |
| THE Floater/701 Main 701 W South Main St, Waxhaw, NC 28173 | 10:00 | 10:15 | :15 | 0.0 | Bootcamp | Park at 701 Main and join the fun from there(Really?) |
| Transition to Waxhaw Elem. | 10:15 | 10:25 | :10 | 0.8 | Mosey | |
| Waxhaw Elementary/The Lycan(new) AO 1101 Old Providence Rd, Waxhaw, NC 28173 | 10:25 | 10:40 | :15 | 0.0 | Bootcamp | Park at Waxhaw Elementary(You’ve gotta be kidding me?) |
| Return to Finish @ Floater 200 McDonald St, Waxhaw, NC 28173 | 10:40 | 10:50 | :10 | 0.9 | Mosey | |
| COT | 10:50 | 11:00 | :10 | 0.0 | Countorama/Namorama/Closing/Prayer | |
| 2nd F @ Waxhaw Taphouse 110 McDonald St, Waxhaw, NC 28173 | 11:00 | Until… | Unlimited | 0.0 | Fellowship | Get a ride home if you’ve had to much… |
Misc:
This is going to be Really CSAUP but REALLY FUN TOO!
We hope you join us for all or at least a portion of the event.
Quick, customary disclaimer after everyone emerged from their well-heated vehicles at 5:59:37. 19 Area51 pax launched, and Floorslapper reclaimed his LIFO status, joining the pax 4 minutes into the workout….and order was restored to the world.
As expected, it was an especially mumblechatterish pax. This is Hydra, after all. Thankfully, 2 or 3 pax actually cadence-counted otherwise I would have lost count for sure in COP.
Below is some Thang and more Moleskinny.
During COP, I called Dancing Chilcutt’s (named after former Tarheel hoopster Pete Chilcutt), but those should be done in elbow plank, not regular plank #cobains. Why? Because the only thing you ever saw with Chilcutt was his flying elbows in the lane. Spackler was the only one actually doing Dancing Chilcutt’s but that’s because he was mindlessly modifying.
We did some other stuff in COP – IW’s of course, No SSH’s obviously. Called out some true bootcamp exercises like bear crawls, burpee broad jumps & Wallthar N’Djayie’s. Relatively sure Trifusenik did none of the aforementioned exercises.
Good to meet Broken Arrow this morning. That’s Proehl’s dad, by the way.
Brandi was wearing shorts and a t-shirt. 27 degrees. Because why not?
Also good to make Bubble Wrap’s acquaintance among the pax. During the rock/running partner work – I had to tell Clover that his partner’s name was Bubble Wrap….too which he said, “I think his name is Matt.” He may have been right?
The OP posse ran in (Huddle House, Sweater Set, Brandi & Slingshot).
Marge also ran in. 2.15 miles he says, and also ran out at 0630. 0530 launch might work better for you, chief.
Snuka was WD by about 15 years….ok only 10 or 11. #ageless
Mayday – KOTTERS! Come back again soon, and I don’t mean in March.
Geraldo & Puddin’ were going great guns on the obscure movie trivia (Google Keith Gordon – he’s the same age as Snuka). They even extended the conversation after the workout. I’m fascinated by their knowledge of all things trivial in pop culture, music & movies. I suggested they start a podcast – “F3LittleKnownFacts”…coming soon.
Buc-ee’s, Motorboat & Gloss clowncarred, I think…Gloss may have ridden home in the bed of Motorboat’s truck after the soiling that took place in the Methodist church parking lot.
Deep Dish, who will be napping this afternoon, was unusually quiet due to lack of sleep, but still posted! Let that be a lesson to all you fartsacker’s….none of whom will read this, actually.
Thanks to Puddin’ for taking us out in prayer. Please remember to keep asking God to heal Jennings Palmer. I dusted off the orange wristband this week. #allinforjennings
The Bible verse Bout Time included on those is Exodus 14:14. Quick lesson here: The scene is the Israelites running from the Pharaoh of Egypt and his army. The people were understandably terrified. They had just been told they were free after 400+ years in slavery/captivity. Well…Pharaoh changed his mind. But God didn’t. They were at the coast of the Red Sea. Exodus 14:14 reads: “The LORD will fight for you; you need only to be still.” These were Moses’ words to the Israelites in the face of a seemingly impossible and catastrophic situation. Guess what? Moses was right. Many of you know what happened next.
Will you men join me in claiming that promise for Jennings & the Palmer’s? “The LORD will fight for you, Jennings.”
Grateful for all you knuckleheads.
Ever since I started F3, Ice9 has always encouraged me and pushed me to get better. I really have appreciated it. The guy is a workout beast and pushes himself every day. So, when Ice shows up to your post, the goal of the Q is to make it challenging enough for him to dry heave. Today, as we were on our final stretch going up KJH, Ice was crushing it as usual and I hear the MAGICAL ” dry heaving”–SUCCESS!!! SUCCESS!!!!! Yes… Goal Achieved…. But after a few minutes my mind started playing tricks on me…., I started thinking–He is such a nice guy…was he faking it …was he faking it so I would feel good about my Q???? Ahhhhh, this is a question we may never know?????????
WARM-UP:
DICCS given and its time to Mosey as it was chilly….completed full loop back to starting point parking lot for some SSH, IW, Moroccan Night Clubs, Arm Windmills, Calf Stretch, Runners Stretch, Jimmy Dugans, Upward and Downward Dog….we are ready!
THE THANG:
Mosey to beautiful downtown Waxhaw and keep running until we hit The Baptist Church Parking Lot for a little Bear Crawling….getting warm now.
Now, complete 15 Merkins in the Baptist Church Parking Lot then run over to the Lutheran Church Parking Lot for 15 Bobby Hurley’s …Rinse and repeat for 3 reps. Great job pushing it here fellas!
Time to Mosey to the new Swimming Pool Parking Lot for an Abs/Core Four Corners….Start in the middle island with 2 Burpees then run to a corner and complete the ab exercise (20) then back to the middle for 2 burpees –rinse and repeat.
At each of the 4 Corners complete 20 ab exercises-1st Corner: Flutters, 2nd Corner Big Bois, 3rd Corner American Hammers, 4th Corner: LBC’s
Now we are ready to finish this bad boy up…what is a Waxhaw workout without the Monster Hill (KJH)….. Mosey over to that Unforgiving Bad Boy (KJH). We will run up the hill stopping at the 4 light poles Stop at the first light pole complete 3 Burpees and then return to the bottom for 10 T-Merkins . Then go to the second light pole and return to the bottom for 10 T-merkins -rinse and repeat until 4 light poles are completed.
Now its time for everyone to push it back to COT….go at your own speed and discretion This hill is rough.
What is that I hear?????? I hear dry heaving!!!! YES!
MOLESKIN
I was so impressed the way each man was putting in maximum effort today…Thank-You
Shout-out to the guys that were coming off injuries or nursing injuries—you were pushing the best you could and crushing it….Great job.
17 for Floater with 2 for Mash
It was my pleasure leading this great group of guys today….
ANNOUNCEMENTS:
New Bootcamp workout starts tomorrow:
Name of AO: LAST CALL
AO Location: Marvin Ridge High School
Goodfella will be on Q for a 6 am start time.
Reminder 9am Saturday: Paper Jam needs help moving items from Blakeney to Waxhaw .Details are on F3 service opportunities or reach out if you can help.
Zinfandel mentioned tracking your goals for 2020 on the F3 spreadsheet—for example one of his was to take his boys to the evening workouts…I have witnessed him doing this…..this tool is a great accountability source.
One of mine is to encourage/compliment my kids and wife on a daily basis. Since I was Q today, I encouraged all PAX to do so today within an hour of getting home as YHC took us out…(love the response Trojan received!)
Have a great day fellas!
It was a a brisk (35-degrees) launch at 5:30am and Meat Smoker showed up in shorts & a T-shirt. (Pittsburg Strong!) Chippy worked out with no gloves. (Weddington Strong!)
The Thang –
We took off for a quick warm-up run and exercises; SSH x25, Mountain Climbers x20, Merkins x10, Imperial Walkers x15 & Jimmy Dugans x15. We also worked in some crowd pleasers; Calf & hamstring/hip stretches. With muscles-warm and hands-cold we headed for the schools access road.
A quick mosey to the back parking lot for some modified Hill-work of 11’s. Merkins @ the bottom and Monkey Humpers @ the top. (Plank and wait on six)
Chipotle lead us in some quick Abs ; Crunch x15, LBC x15, Side Crunch-Right x15, Side Crunch-left x15, Pistol Crunch-Right x15, Pistol Crunch-left x15 & Thu’ Chippy Cross x15 (Finish in Plank)
Finished with an AYG back to COT!
Moleskin –
I appreciate Das Boot allowing me to make up my missed Q from December. This is a Great AO and he’s a solid Leader! Apologies to the PAX for the Q’s misread on the Hill-Work. It’s not rained since the weekend and the Q assumed the hill was dry. (I think McGee plugged in the Mud up to his shins.) We modified to the parking lot, but the muddy-damage was done. (My Bad!) Always great seeing Long Haul out in front grinding it out with Fiji & McGee. Smuggler and Noonan did a good job pushing the Q to stay on pace. Big thanks to Chipotle for his rapid Abs workout.
Announcements: New Bootcamp Workout begins on Friday’s (Tomorrow, Jan 8th) called “LAST CALL”. It’s at Marvin Ridge High School with a 6:00AM Launch. Goodfella is on Q. (Check your local listings for further details.)